I mean, our GHD’s are made by Bulldog Gear, so naturally a few things went wrong with them within just a couple of months of having them, but questionable brands and quality aside, the GHD is f***ing brilliant.

Here are just a few reasons why I make people use them all the time:

1/ It is the easiest way to ingrain a correct hip extension firing pattern that I have ever come across. Most CrossFitters have a backwards or mixed pattern - not at CrossFit Blackbrook - with correct instruction, all sorts of inefficiencies and troubles in the hips and back disappear.

Key words being “correct instruction”...

2/ They help bulletproof the knees. Most CrossFitters rarely train knee flexion - plenty of knee extension, but rarely any knee flexion. We have had zero knee problems since the implementation of regular Glute-Ham Raises.

Zero...

From inside or outside the gym.

3/ They are an easy way to decompress the spine after heavy days. Inversion is a recovery method that decompresses the spinal column and elongates the spinal discs. Because I know what I'm doing, I program this at the end of every heavy day; this is important on heavy days, and especially important during heavy phases… How do you think people get bulging discs?

4/ GHD sit ups are an excellent way to lengthen and strengthen hip flexors and abdominals. We all know the problems associated with tight and / or weak hip flexors and abdominal musculature…

To the right you'll see 'Horse' showing steady progress [top photo] from her first attempt [bottom photo]...

5/ With a few small adjustments, I can light up anyone’s inside hammies - something chronically underdeveloped in the CrossFit / Weightlifting population… Want your lifts to start moving up again? Want your running and rowing times to improve? Want your hips and back to stop complaining? Train your inside hammies…

“Sit the f*** down and have a beer…”

~ Coach Collins

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